A Step-by-Step Guide: The “Just Notice 10 Things” Tool for Easing Anxiety
When the “runaway train” of anxiety or upset starts to pick up speed, it can feel totally overwhelming. While a single mindful breath is a powerful tool for mild unease, easing anxiety when the upset already has a strong hold of us, sometimes we need something more tangible to help us regain our emotional footing.
In this guide, we’ll walk you through a simple, practical, and incredibly flexible tool I call c
What is the “Just Notice 10 Things” Strategy for Easing Anxiety?
Is Easing Anxiety something you want to learn how to do? This approach is inspired by proven therapeutic techniques but is designed to be gentle, accessible, and adaptable for seniors. The goal isn’t to solve the larger problem in the moment; it’s simply to give your mind a new, easy job to do. This simple act shifts your focus away from the internal emotional storm and toward the neutral, external world, which in turn helps to calm your nervous system.
How to Use the Tool: A Step-by-Step Guide
When you feel an upset starting, easing anxiety is important… You can start by gently shift your focus and choose one of the following simple “tasks” for your mind.
The key is to intentionally shift your focus with a gentle nudge toward something other than the upset.
- Try Counting: Casually and slowly count “just 10 things” around you. This could be ten books on a shelf, ten pictures on the wall, or ten cars passing by a window. The number isn’t as important as the gentle act of looking and counting.
- Try Naming Colors: Look around your space and silently name five things you can see that are blue. Then maybe four things that are green. You can repeat this with any color you see.
- Try Noticing Textures: Without moving, bring all of your attention to the feeling of your feet on the floor. Or reach out and feel the texture of the fabric on your chair or the cool, smooth surface of a table.
- Try Mindful Sips: Take ten slow, deliberate sips of a warm cup of tea, coffee, or even just water. Focus completely on the temperature, the taste, and the sensation of swallowing.
- Try an Unusual Task: This is a surprisingly effective way to interrupt a thought pattern. Pick up a book or magazine, turn it upside down, and simply try to read one or two sentences. This requires just enough focus to derail the “runaway train” of upset or anxiety.
- Note: These approaches are based on the DBT model. Read more about Dialectical Behavior Therapy >
The Invitation: Make It Your Own
Remember, this is an easy, flexible, and highly adaptable Life Tool, so be sure to make it your own! It doesn’t matter if you count to 10 or count to 100… And if counting isn’t your thing, focus on colors if that works better. Don’t want to focus on colors, use your other senses, including touch for textures, hearing for sounds, smell, etc. You can do these inside, outside, or wherever you prefer. If you have questions, please feel free to let us know >
The Key Takeaway: If it helps you regain your natural calm, it is the right way to use the tool.
Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical or mental health advice, diagnosis, or treatment. The author is not a licensed medical or mental health professional. Please consult with your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.